When I have no time for a workout or little time for a work out, I have to force myself to stay calm and to focus. For my everyday workout, I like to balance cardio with strength training. My daily workout is my time to relax and connect with myself. I try to give myself 75 minutes a day for sweet. I realize, that every day as different demands and it can be a challenge to set aside an hour or more per day. When I don’t have time for a full workout I am forced to focus and cut reps.
For a quick full body strength and cardio blast, I like to combine exercise that engage the large muscles and the core. When we work the large muscle groups we blast calories and increase our heart rate. When time is short, make the most of your workout with these moves.
Lifting weights or strength training is one of the best things you can do for your body. Strength training builds muscle, strengthens bone density, and helps to fire up the metabolism. Weight or heavy squats are a powerful strength building exercise because the gluts and leg muscles are the largest muscles in the body. Adding a little extra weight to your squats is a great way to burn major calories.
- Stand with feet parallel and hold a 5 lbs dumbbell in each hand. Hammer curl the arms as you sit back and stand up. (Repeat 12 reps).
- Open feet to first position for plié squats. Bring the arms up to chest level and chest fly and you plié and extend. (12 reps).
- Open feet to second position or sumo squat. Lift the arms up to shoulder press as you extend up and lower back down. (12 reps).
Side-to-Side Step Ups:
The vast majority of our day-to-day movements are front or back directional. (Walking, running, climbing stairs). We don’t often move our bodies side to side. The natural tendency to move creates a muscle imbalance in our bodies. For example, most of us will find that our inner and outer thighs are weaker than our hamstrings and quads. When we move side-to-side we force our stabilizer muscles to engage. Side to Side steps works your core, inner/outer thighs, and your gluts. This move will help improve balance, prevent injuries and will make you look extra toned.
- Find a step, and place it beside you. Start with feet parallel, step up on the box (right foot and lower back down.) Repeat 12 times each side.
- Starting beside the box or step, step both feet on to the step. Shuffle across and step down. (12 reps both side).
- For an added challenge, add dumbbells to your exercise.
I love rows!!! Rows are a great exercise to strengthen the back body and to combat the tightness (hunched forwardness) of the front body. Much of our day-to-day work requires sitting bent forward, or standing bent forward. Pulling exercises, like rows help to improve posture and to balance the strength of the body. (Plus they help you look DAMN good in a backless dress).
- Stand feet parallel, and sit back into a squat. (The lower you sit, the harder your core has to work). Hold a dumbbell in each hand and pull the elbows back. (Repeat 24 times).
Reverse Wood Chops:
The reverse wood chopper is a calorie blasting strength move that targets the obliques while working the entire side body.
- Stand with feet parallel sit back into a deep squat and lift and rotate a medicine ball from chin height to overhead. (20 reps each side).
- For an added cardio spike. Add a jump at the top of the extension.
Love ‘em or hate ‘em, planks are one of the best exercises you can do for your body. Planks work because they train the body to resist flexing or twisting. (This focus equates to flats abs and a tight waist). When we hold a plank, the abdominal muscles and the back muscles work in unison to support the lower spine. When you plank, make it your goal to make your abs as firm as possible.
- • Get into plank position, set the timer and hold for one minute. (Relax)
• Get into plank position, and peddle your feet back and forth one at a time. Hold for one minute. (Relax)
• Reset in plank position and push both heels back at the same time. Hold for one minute.